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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tRicky

In the 7 days ending May 26:

activity # timemileskm+m
  Mapping1 7:48:43 6.59(1:11:10) 10.6(44:13) 1
  Orienteering (MTB)1 2:11:44 16.37(7.5/h) 26.34(12.0/h) 85619 /21c90%
  Road bike3 1:17:11 18.91(14.7/h) 30.43(23.7/h) 40
  Orienteering (bush)1 1:03:42 7.45(8:33) 11.98(5:19) 5456 /61c91%
  Mountain bike1 8:51 1.93(13.1/h) 3.11(21.1/h) 39
  Total5 12:30:11 51.25(14:38) 82.47(9:06) 99075 /82c91%
  [1-5]5 12:24:16

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Sunday May 26 #

9 AM

Orienteering (bush) race (Garvey Park) 22:33 intensity: (7 @1) + (6 @2) + (35 @3) + (11:00 @4) + (10:45 @5) *** 4.37 km (5:10 / km) +30m 4:59 / km
ahr:173 max:189 spiked:17/20c (sick) shoes: Salomon Speedtrak black/yellow

Hard long

I drew this map in 2016 and we've used it every year since then. I've not had a lot of luck with running on it though with my history so far being:
2016: Course setter
2017: Broken patella
2018: Traveling in NZ
2019: Sick

However being sick wasn't enough to stop me turning up today even though I felt probably 30% worse than yesterday, meaning I was only 35% better than Friday. It meant I couldn't get up to top speed in the open grass areas but I persisted (the speed on the final two controls will probably show otherwise). Given I went off second right behind Robert Graeioug also meant I passed him to #3 then had to wake up the rest of the controls, something I seem to have had much experience with lately on sprints.

Have to say I had a good effort although slightly off on #5 and missed #17 at the southern end of the "thicket" by a fair margin. Turns out I went through the pines across the big area in the track loop but didn't recognise it on the map (I thought I had mapped it as striped green rather than the light green further south - didn't even trust my own mapping!) So yeah, silly me.

Given the distance this was more of a short bush event than an actual sprint. Someone didn't learn from the distances I set back in 2016! Bush sprints are always going to be slower than urban. Surprised in the end to beat both Sten and Hadrien. Less surprised to not beat Andries and Michal given all the weeknight training here over the past four weeks. It always sucks with all the training I do only to go and get sick right before events. Oh well, at least this weekend was nothing major. I'll just claim victory as first WA born finisher (which actually rules out all four of them).

Orienteering (bush) (Garvey Park) 18:44 intensity: (9 @1) + (16 @2) + (2:23 @3) + (13:52 @4) + (2:04 @5) *** 3.45 km (5:26 / km) +15m 5:19 / km
ahr:168 max:176 spiked:15/15c shoes: Salomon Speedtrak black/yellow

Hard medium

I discovered on the start line that this course was essentially the long course with five controls removed (i.e. identical from S-11 then the last four controls were in the last five on the long) and I just jogged around so it's surprising the heart rate got all the way into the red zone. Probably the illness coming into play there. Managed to nail the control at the thicket that I missed on the first course, even though I went through the pines again.

Orienteering (bush) (Garvey Park) 11:23 intensity: (10 @1) + (9 @2) + (41 @3) + (4:35 @4) + (5:48 @5) *** 2.22 km (5:07 / km) +5m 5:04 / km
ahr:172 max:184 spiked:11/12c shoes: Salomon Speedtrak black/yellow

Hard short

Checked first to see if this course was just the medium with a few controls deducted but turned out to have 6 different controls and zero common legs from either of the previous courses so I decided it was worth doing. Went out hard although the legs once again faded partway around the course.

Orienteering (bush) (Garvey Park) 11:02 intensity: (11 @1) + (15 @2) + (3:26 @3) + (7:10 @4) ** 1.94 km (5:42 / km) +5m 5:37 / km
ahr:161 max:172 spiked:13/14c shoes: Salomon Speedtrak black/yellow


Cool down around the easy course just to complete the set. Missed the first control by about 15m so that was a good start.

There were two finish bricks out today so I thought I'd do an experiment to see if they'd been synched - punched the right hand one at the end of my 1st and 3rd courses and the left hand one at the end of the 2nd and 4th. Turns out when I punched the right hand one, my download time was 2s quicker than my GPS time. When I punched the left hand one, it was 3s slower. So yeah, there's a good argument to either not have two finish bricks or else synch the bloody things!

In other news, Tash, who has a full time job, got a shift at the Stadium today whereas I, who am unemployed, did not. That's fine, it's not like I need paid work or anything. I can survive on sunshine and good wishes. When I got home there was a message from Tash complaining that she was doing cashier rather than bar staff (life is so unfair for her). Forgive me if I don't feel your pain while I'm sitting around at home not earning time-and-a-half.

Given this isn't the first time she's got a shift and I haven't, my initial thoughts were that in this day and age of equal opportunity employment, me being a 30-50y.o. white male I therefore have very little prospects as, not being in a minority group, all the spots for my age, race and gender had thus been filled so my chances of employment disappeared along with my hairline. As it actually turns out from the last email sent out by Optus Stadium, the real reason is that Sunday shifts are given preferential treatment to casual staff who actually work on a regular basis and since I don't satisfy that criteria (three of the past four shifts I've made myself available for were on Sundays or public holidays) so until I work some regular shifts, then Sundays are off the cards. The next three weeks are looking dismal with the long weekend next week (we're away), no home game the weekend after and a Saturday shift right before I head to Europe and make myself unavailable for eight weeks. At least I should be here for the BBL in the upcoming season (for the moment) and they're mostly midweek games.

Saturday May 25 #

1 PM

Mountain bike warm up/down 6:11 [2] 2.16 km (21.0 kph) +39m
(sick) shoes: Giant XTC Advanced SL 29er

After the past four days of illness I was desperately hoping for some kind of improvement today and I just managed it, probably about 50% better than yesterday, so that meant MTBO was on the cards. Still figured I was a chance to pass out somewhere on course given past experiences (of racing post-illness, not of passing out on courses). This was my unsolicited warm up to see if I could actually get any power happening.

Orienteering (MTB) race (Banyowla) 1:30:40 intensity: (49 @1) + (6:28 @2) + (19:01 @3) + (36:27 @4) + (27:55 @5) *** 22.13 km (14.6 kph) +652m
ahr:166 max:184 spiked:19/21c shoes: Giant XTC Advanced SL 29er

I thought I'd disadvantage myself with this event by being sick, giving myself a recent head injury and also riding with the 29" front/26" rear combo on the bike and sadly I was overly cautious with that third one. Couldn't seem to get any grip on the corners and had not a lot of power up the hills but all my training this year (well not the past two weeks) helped me get through.

Lots of route choice options across our course which is all I could ask for and we got the awful hills out of the way pretty early on but sadly that's where I was winning most of my splits. Once we went east of Canning Mills Rd, Hadrien and I were pretty much level pegging and yet I thought I was doing much better over there than on the hilly, convoluted crap on the scarp. Weird.

Anyway I'm just happy that someone finally made use of the open yellow areas on the map and finally put a control in the dam, which I've been thinking about ever since I found it out there! I've not set any courses here though so I've not been able to. Thanks Tash!

Mountain bike warm up/down 2:40 intensity: (1:28 @1) + (1:03 @2) + (9 @3) 0.95 km (21.4 kph)
ahr:122 max:149 shoes: Giant XTC Advanced SL 29er

Roll down the hill back to assembly.

Orienteering (MTB) 41:04 intensity: (5:55 @0) + (16:24 @1) + (1:22 @2) + (14:36 @3) + (2:47 @4) 4.21 km (6.2 kph) +204m
ahr:100 max:172 shoes: Giant XTC Advanced SL 29er

Control collecting, much of which was actually on foot. 204m of climb over 4km seems a bit excessive though to be fair there was a climb up Turner Rd involved. Found another track that may or may not have been an animal track off Turner Rd that went all the way to the track to the NW so rode it for mapping purposes (it was somewhat distinct once at the track) though there were definitely animal tracks leading off it on the way up so that's fun.

I had a few comments about the head wound today and said I did it at the ultra long last weekend. "How long was that?" "25km." "Doesn't seem that long." "It was on foot..."

The main other comment was about how the branch managed to go through my helmet. Seems I have some kind of reputation as a mountain biker.

Friday May 24 #


There's a reason I don't get the flu vaccine ordinarily, because it Doesn't Work. But nooooooooo, I was made to have it before going to Malaysia and what good has it done? Nothing, that's what. It's a big moneymaking enterprise, just like the whole pharmaceutical industry. Now to go take my ADD meds.


I made an attempt to top up the brake fluid in the bike today and after that failed I went online and read that you don't do that, you should do a proper bleed. Of course when I went to buy a bleed kit from the Giant store the other day, the guy said I just needed fluid and the hose that came with it. He then made some comment about using a cup to catch the excess fluid but since I've never bled my brakes before I had no idea what he was talking about. Now that I've watched a video online and realise what the cup is I can't actually do a proper bleed because I DON'T HAVE THE PROPER CUP, which I'm sure I would have had he sold me the bleed kit instead of just mineral oil.

I think manufacturers expect you to learn how to do things on the internet these days because the directions that came with the bottle stated "Keep the container sealed to prevent foreign objects and moisture from getting inside, and store it in a cool, dark area away from direct sunlight or heat'. In my opinion that's not a direction, it's a storage instruction. It does helpfully state using ten dot points what to do in an emergency in the event you get some on yourself and although I managed to get it on me, I am yet to dissolve, catch fire or explode. I should however go and wash my eyes out because I did make eye contact with the product (it didn't acknowledge the contact and continued ignoring me).

Thursday May 23 #


If I'm still sick on the weekend, I'm going to throw up.

It's probably not a good thing that I just took the rear wheel off the XTC to change the tyre and discovered the outer axle has broken in half, bloody Mavics. It's at this point I wish I went onto their website to claim the 3yr warranty when I bought them back in Sep 2017 (I still have the unused front one in the junk room, it's the rear rim I keep having issues with). Good thing I don't have any races this weekend. Oh wait...
4 PM

Road bike (commute) 20:44 [1] 8.32 km (24.1 kph)
shoes: Giant TCR

To and from the bike store to see if they had an axle for my busted XTC but of course they didn't because who would stock some innocuous part from some random wheelset? I knew before I went that they wouldn't have it but had to take a break (pun intended) from drawing the Kelmscott map. Guess it's a moot point whether or not I'm still sick this weekend if I can't get hold of a replacement wheel and I don't think the Anthem works.

[edit] I had a go at putting the Anthem's 26" rear wheel on the 29" XTC and bugger me if the damned thing fit! Just need to adjust the gears and brakes and this caper just might work. Will almost look like I'm riding a Penny Farthing though.

Wednesday May 22 #

7 AM

Road bike (commute) 19:19 [1] 7.95 km (24.7 kph) +29m
(sick) shoes: Giant TCR

Still felt pretty terrible today but had to get this mapping job done since the school was already teaching orienteering, having to send the kids off to Settlers Common to do the exercises, so headed over to Kelmscott. Plus I've missed out on every other income earning opportunity available to me over the past week so needed to do something productive.

Mapping 7:48:43 [1] 10.6 km (44:13 / km) +1m 44:11 / km
shoes: Salomon Speedtrak black/yellow

Kelmscott SHS and the neighbouring farm lot (also part of the school). I don't know why this job took so long. After Scotch College (which I needed multiple visits for), this is by far the longest I've taken for a school map. I had thought I'd bowl the school itself over in 2-3 hours but it was five before I even made it to the farm area, which I thought was going to take forever but I knocked that over in under two, then had to finish off the outside of the school (I was locked in for the duration). Didn't bother much with the bush since it's not easily accessible.

It's funny mapping a farm. Just when I thought I might collapse from not finishing the job in a timely manner, I'm wandering around the farm and suddenly hear a MMMMMMAAAAAAAAAAAAAAAAAAAAAAAAAAAA!!!!! A bit later I had a library of sheep following me wanting food but one of the women told them to go eat their hay and that they could have pellets tomorrow. They also had horses, alpacas, cows and chickens.

I got called sir by one of the students. I didn't know what to make of that since I'm neither a teacher nor an officer.

Road bike (commute) 18:08 [1] 7.86 km (26.0 kph) +11m
shoes: Giant TCR

Home after a loooooong day, without food or water (my water was attached to my bike, which was locked outside the school and to be honest I didn't even think of using one of the many drink fountains around the school since I was sick - I didn't even shake hands with any of the teachers that I spoke with that attempted to do so with me).

Tuesday May 21 #


Feeling pretty ratty today, no surprise given I missed out on potentially three days of work over the weekend because of orienteering and today is the only guaranteed day of the week I can actually earn money so may as well continue missing out on money earning activities! Life is so unfair. I suppose getting sick was inevitable after a punishing weekend, very little sleep and two plane flights.

In unrelated news, I've just had my fourth call over the past 18 months from the orthopaedic department about getting the wires removed from my knee. Every appointment they've made so far has coincided with national or international travel and this was no exception as they wanted to book me in for June 27, when I'll be somewhere between Lithuania and Hungary. They've now taken me off the wait list since I've deferred more than two times so I'm back to being an outpatient. I'll probably never get these wires out, not that it's really an issue for me.

Monday May 20 #

12 PM

Road bike (commute) 19:00 [1] 6.3 km (19.9 kph)
shoes: Giant TCR

Got back into Perth 12hrs later than planned and headed off to the GP not long afterwards to get my head examined. On the bike because what I really needed after a 28km O event yesterday was more exercise.

Many false starts: firstly my bike fell over inside and I had to put the chain back on; second attempt I was about to head off when I realised I hadn't taken the letter from the medic yesterday; third attempt I got out into the street before realising I didn't have a bike lock; then finally my cycle computer wasn't working and I found the cadence sensor had disappeared, presumably when the bike fell over but since I couldn't find it inside it is probably in the back of Tash's car somewhere. Consequently time and distance an estimate.

Got my head glued back together and have to have more tests for my high cortisol readings that I got tested for last time (but missed the subsequent appointment).

Surprised I've managed to stay awake this long. I barely slept Saturday night and last night I didn't sleep at all, nor did I sleep on the plane.

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